Stir-fried veal is a Chinese dinner that can be made faster than sending out for Chinese food.

It takes several minutes to gather the ingredients for stir-fry dishes, but only a few minutes to cook. A stir-fry tip is to line up all of the ingredients on a plate or cutting board in order of use. Then you won’t have to keep referring to the recipe while cooking.

Sherry is combined with soy sauce to make a flavorful sauce. Fat-free, low-salt chicken broth can be used instead. The flavor will be different, but tasty.

Shortcut: Omit the rice recipe below and serve the stir-fried veal over plain rice.

SHOPPING LIST: To buy: 3/4 pound veal cutlet,1 small bottle sherry, 1 bottle low-sodium, soy sauce, 1 bottle sesame oil, 1 package microwaveable brown rice, 1 package frozen peas, 1 cucumber. Staples: minced garlic, cornstarch, salt, black peppercorns.

Quick-Fried Diced Veal

  • 1/2 cup sherry
  • 1-1/2 tablespoons low-sodium soy sauce
  • 4 teaspoons minced garlic
  • 3/4 pound veal cutlet or boneless skinless chicken breast
  • 1/2 tablespoon cornstarch
  • 1/2 tablespoon sesame oil
  • 2 cups peeled cucumber cubes

In a small bowl, mix sherry, soy sauce and garlic together. Cut veal into 1-inch pieces and add to marinade. Set aside while preparing remaining ingredients. Remove veal from marinade, reserving marinade. Toss veal in cornstarch and set aside. Heat sesame oil in a wok or skillet over high heat. (Your wok or skillet should be very hot so the veal will be crisp.)

Add veal and stir-fry 1 minute. Add the marinade, and cucumber. Stir-fry 2 minutes. Remove to a plate. Use the same wok for the rice dish.

Makes 2 servings.

Nutrition information per serving: 323 calories, 61 calories from fat, 6.8 g total fat, 1.4 g saturated fat, 2.3 g monounsaturated fat, 132 mg cholesterol, 518 mg sodium, 14.8 g carbohydrate, 1.3 g dietary fiber, 2 g sugars, 38.3 g protein. Exchanges: 1/2 carbohydrate, 1 vegetable, 5 lean meat, 1/2 alcohol

Simple Fried Rice

  • 1 package microwaveable brown rice (to make 1-1/2 cups)
  • 1/2 tablespoon sesame oil
  • 1/2 cup frozen peas (defrosted)
  • Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another meal. Heat sesame oil in the wok over high heat. Add the rice and peas. Stir-fry 1 minute. Add salt and pepper to taste. Divide between 2 dinner plates and serve veal and sauce on top.

Makes 2 servings.

Nutrition information per serving: 238 calories, 55 calories from fat, 6.1 g total fat, 0.9 g saturated fat, 2.1 g monounsaturated fat, 0 mg cholesterol, 52 mg sodium, 34.2 g carbohydrate, 3 g dietary fiber, 1.9 g sugars, 5.6 protein. Exchanges: 2-1/2 starch, 1 fat

Recipe from: “Fast and Flavorful: Great Diabetes Meals from Market to Table,” by Linda Gassenheimer, published by the American Diabetes Association; reprinted with permission.

Diabetes Quick Fix is a Tribune News Service column from Linda Gassenheimer. She is the author of “Mix ‘n’ Match Meals in Minutes for People with Diabetes.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.

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